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14> HIAH: Get Big Phase 2 & Log


9/25/10: Started HIAH Get Big Phase 2.   Always fun to start a new aspect of a program.  You fumble around to hit the right weights.   Here is my HIAH Get Big – Phase 2.Workout Chart.

Workout A this morning. This workout load was “Super Heavy.”  Now that is just funny.  2-3 rep sets with a total maximum reps of 15.

Chin-ups:  I do not do pull-ups or overhand grip since this puts too much pressure on my left rotator cuff and I am super careful on that issue.  I can do 4-5 full hang chin-ups and maybe 8-10 at 80% hang.  So, I wore a belt and hung a 25 pound weight from it.  WRONG.  Reduced it to 10 pounds and was able to knock out sets of 2.  This was difficult.

Dips:  I can do 10-15 and on a good day 20 unassisted dips.  I added 25 pounds around my waist and was able to do this exercise.  I can see myself pushing it up to 35 pounds.

Hack Squat:  Bluntly – I was afraid of this one – never having done it.  Warmed up with just the bar and then put 25 pounds on each side.  No problem.  Increased it to 35 pounds – still no problem.  Then 45 pounds on each side – still no problem.  Next time around I will start at 55 on each side and see how it goes.  This surprised me.  For some reason, these are easier for me than any other squat.

Single Leg Calf Raises:  This is a problem.  The heaviest dumbbell I can hold in one hand is 50 pounds.  This does not stress my calf muscles enough and I can do 10 at a time.  Not sure how to fix this.

All in all – the first workout went well.  I hope to add to this page as I work through workout B and C. 

9/27/10:  

Did HIAH Get Big Phase 2 – Workout B this morning.  First, I discovered that the picture for the first exercise was wrong.  All the other information was correct.  Just needed to go to the page the exercise was on, to confirm the correct exercise – pain in the Arse.  This is a unilateral program at Medium Load – 10-12 Rep Sets for 40 Rep Max with 75 second rest periods.

Cable Standing One-Arm Mid Pulley Row, Palm Up.: This was not a problem – other than figuring out the right exercise to do.

Dumbbell One Arm Bench Press: Again, not a problem.  Balance is a problem – but it is fine.

Dumbbell Single Leg DeadLift: WTF – I am one unbalanced idiot.  Seriously, I have super flat feet and wear orthodicts.  With them, my feet don’t hurt – without them – ouch.  But in this exercise, they are a teeter toter that I am attempting to balance on – not a happy situation.  Almost fell on my nose.

Dumbbell Decline One-Arm Triceps Extension: Surprise – this was hard – especially for my right arm – wait – I am a righty – that should be my strongest – well it wasn’t.

This was a tough workout.

Edit 9/29/10: – My 66th Birthday! 

Did HIAH Get Big Phase 2 – Workout C this morning. This completes week one of a four-week cycle. Workout C is a Medium Load with 10-12 Rep per set, 40 Rep Max and 75 second rest between sets.

Cable Standing Mid-Pulley Row with Neutral Grip: This was not difficult, except for finding the right weight.  Kept bouncing it up.

Dumbbell Standing Shoulder Press:  Took me two tries to hit the right weight.  I have to keep a focus on my back to assure that I am not leaning backwards to lift the weights.

Squats:  It has been awhile since I did regular squats.  My knees are always the limiting factor.  It took three sets before they were warmed up enough to lower the body – even after a significant number of body weight squats just to get things moving.

Barbell Curls:  Since I did not want to be one of those guys that did curls in the squat rack, I used the EZ Curl bar.  Not so sure that it makes much of a difference.  Been awhile since I did these.

This was a good workout.   I still have some muscle soreness from the first two workouts – so – these must be doing something.  Not bad for a 66 year old guy.

2 Comments (+add yours?)

  1. Josh Werner
    Sep 12, 2011 @ 17:51:39

    You might try buying a pair of vibram fivefingers for any type of deadlift movement. With your feet flat on the floor not separated by an inch of cushioning (and orthotics in your case) you’ll have a better connection with the floor and an easier time balancing. As for the orthotics, if you do get them (vibram fivefingers) give yourself time to adjust to the shoes. Most people with orthotics can walk around barefoot without any pain and only need the support while in shoes because they are unnatural and cause the muscles to become unbalanced and atrophied. Hope that helps!

    Josh

    P.S. Thanks for the workout charts.. saves me some time

    Reply

    • TNT Man
      Sep 12, 2011 @ 19:13:39

      Hey –

      Glad the charts are of value to you. I trust that you are working your way through the program with a good bit of succes.

      You thoughts on the vibrams are interesting. When I studied Wing Chun Kung Fu – years ago, our instructor kept telling us to plant our feet firmly and imagine that they had taken root.

      I can not walk around barefoot. Within a very short time – pain. I have learned to tie my workout shoes tighter to provide greater stability. I am now doing these with a modicum of success.

      Keep up the good work.
      TNT Man

      Reply

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